The Caffeine Connection
What is caffeine
It is a naturally occurring stimulant that works on the nervous system by blocking a neurotransmitter (adenosine) which make us feel tired
How much caffeine should we consume?
A healthy adult can consume up to 400 mg of caffeine/ day. This amount equates to 4 cups of coffee or up to 10 cans of cola
What is so good about caffeine?
Fatigue reduction
Helps in perking up and fight drowsiness by blocking adenosine.
Keeps you happy
Encourage the release of dopamine which is a mood enhancer
(https://science.howstuffworks.com/caffeine5.htm)
Fuel for Exercise performance
Helps to maintain focus and endurance during workouts
(https://www.ncbi.nlm.nih.gov/pubmed/723503)
Help with weight management
Increase metabolic rate, burn extra calories of up to 80 kcal (https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.529)
Protect against cardiovascular diseases
Moderate coffee consumption linked to reduction in heart diseases
(https://www.sciencedirect.com/science/article/abs/pii/S0167527308008498)
Protect against type 2 diabetes
Moderate consumption of coffee is linked to lower incidence of T2DM. But do not consume coffee that are high in sugar or condensed milk.
(https://link.springer.com/article/10.1007/s00394-013-0603-x)
Word of Caution
Always remember to consume with moderation, too much caffeine can have detrimental effects on the body. Always consult a doctor for those who are sensitive to caffeine or have pre-existing risk conditions.
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)
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